What are the Practical Implications
The study provides evidence that training with heavy loads helps to maximize muscle strength and training with moderate loads promotes greater increases in muscle mass. Importantly, these findings are specific to routines where the number of sets are equated. At face value, this is consistent with the “strength-endurance continuum” and supports what gym bro’s have been preaching for years in regards to rep ranges.

100% greater increases in biceps size? Wait, before you start rewriting your 2017 training program. As always, it is important not to read the headline, only; even if that implies that you may have to let go of black-and-white thinking and prejudices and end up disillusioned that there is not a single best workout to follow for the rest of your life…